Lactic acid is formed when the body converts carbohydrates to energy. Lactic acid is also produced when oxygen levels are low, which is common during high-intensity exercise. It builds up can interfere with your exercise regimen, so it’s critical to understand why it develops and how to avoid it.
What Is Lactic Acid?
Lactic acid is made by muscle and red blood cells. When the body breaks down carbs for glucose during exercise under particular conditions, it creates lactic acid. Lactic acid is produced as a byproduct of glycolysis (or the breakdown of glucose), an energy pathway in muscle cells that generates ATP energy in the absence of oxygen. Lactic acid and lactate are not the same. Although the two words are frequently used interchangeably, they are not the same. Lactic acid has a hydrogen ion that can be donated.
In contrast, lactate is the molecule that remains when the hydrogen ion is cleaved from the molecule. This distinction aids our understanding of what is goes on in the body; lactate is a fuel source for the body and serves a variety of activities. For example, working muscle cells can maintain anaerobic energy generation for one to three minutes during exercise, allowing you to perform at a higher level.
Why Does Lactic Acid Build Up?
Muscles require more oxygen than the body can supply during high-intensity exercise, resulting in anaerobic respiration and lactic acid buildup. When lactic acid forms are determined by a person’s level of fitness. When lactic acid builds up in the body, it clears it out, but it may not be able to keep up if the levels rise quickly. This is commonly referred to as the “lactate threshold” for high-intensity aerobic activities (such as running), but keep in mind that lactate accumulation can also occur with strength training. When the acid levels rise, the muscles become weary and may be unable to contract as effectively. As a result, some people may experience a burning feeling in their muscles during exercise. Although, some experts feel that lactate generation actually helps the muscles and delays tiredness after strenuous activity. They also pointed out that, contrary to common opinion, lactic acid accumulation is not the cause of delayed onset muscle pain that occurs 24-48 hours after an exercise.
What to Do If You Can’t Get Rid of It
Reducing exercise intensity, relaxing from activity, and taking deep breaths may be beneficial approaches to eliminating lactic acid during an exercise session. Participating in active recovery after exercise is another tried and true approach for eliminating lactic acid. Low-intensity exercises such as yoga, walking, riding, or foam rolling may help the body rid itself of lactic acid. An experiment compared active and passive recovery and discovered that active recovery resulted in a higher decrease in lactic acid. They also discovered that those who engaged in active recovery were able to move faster and finish more runs. Lactic acid has been blamed by many for muscular soreness and performance weariness. The discomfort in your muscles after an exercise is caused by small tears in the muscle tissue, which rebuilds to help you get stronger. Here are some techniques to reduce the discomfort caused by lactic acid:
- Resting
- Taking deep breaths throughout the activity
- Replacing hard workouts with active recovery or low-intensity exercises
How to Prevent Lactic Acid Accumulation
The feeling of burning and exhaustion associated with lactic acid can be considerably improved by training. To avoid lactic acid development, gradually increasing exercise volume, intensity, and duration. You do not have to entirely prevent lactic acid buildup. It’s usual for specific training programs to contain high-intensity intervals finished beyond the lactate threshold, sandwiched between gentler training days and/or rest days, to allow for adequate training adaptations and recovery. Lactic acid levels can be lowered by appropriately fueling for an exercise. Beta-alanine is a supplement that can be used to delay the effects of lactate accumulation. Still, it may have a detrimental impact on other areas of performance. Athletes should consult with an expert sports dietitian to develop a fueling and supplement strategy that is ideal for them.
How to Prevent Lactic Acid Accumulation
- Gradually increase training volume, intensity, and duration
- Include rest days and easy training days
- Properly fuel your body
- Consider working with a sports dietitian to design a specific fueling and supplement plan.
Kim’s Final Words…
Lactic acid accumulation isn’t always a bad thing. It’s a natural byproduct of the body that promotes anaerobic exercise and allows people to train at high levels. However, too much lactic acid can impair performance and cause muscle burning. Increase your workout volume, intensity, and duration over time to avoid future lactic acid development.
